GST for me

[m.c]

Here we go.

Day 1 - Squat day.

Back Squats -
10/135 WU
8/155 WU
7/185 WU
* w/ sets of 10 rep jump squats in between

185pds x 8, x8 and then around 20+ for my AMRAP (lost count, was pushing too hard!)

DB Lunges -
8/40pds x 4
(HOLY CRAP. It's been years since I've done lunges - these CRUSHED me. My glutes are still twitching in pain and fear.)

Single Leg Press - 8/150 x 4

Single Leg Calf Raises - 8/195 x 4

Felt great. Like how it's not all that long in the gym but wow it's rough especially after you've done that high intensity WU and the AMRAP.

Any thoughts?

[2020Wellness]

Here we go.

Day 1 - Squat day.

Back Squats -
10/135 WU
8/155 WU
7/185 WU
* w/ sets of 10 rep jump squats in between

185pds x 8, x8 and then around 20+ for my AMRAP (lost count, was pushing too hard!)

DB Lunges -
8/40pds x 4
(HOLY CRAP. It's been years since I've done lunges - these CRUSHED me. My glutes are still twitching in pain and fear.)

Single Leg Press - 8/150 x 4

Single Leg Calf Raises - 8/195 x 4

Felt great. Like how it's not all that long in the gym but wow it's rough especially after you've done that high intensity WU and the AMRAP.

Any thoughts?

Just want to add that you're doing too many jump squats. Hit anywhere from 1-6 reps per set and leave it at that. As soon as you feel your pace slow AT ALL, stop.

Why the use of 4 reps on your supplement lifts? Lift choice looks all good btw.

[m.c]

Just want to add that you're doing too many jump squats. Hit anywhere from 1-6 reps per set and leave it at that. As soon as you feel your pace slow AT ALL, stop.

Why the use of 4 reps on your supplement lifts? Lift choice looks all good btw.

Gotcha yeah I was a bit beat from the all the jumping ha.

Should have gone for 3x8 on my supplements - will do that tomorrow on Push Day.

[m.c]

Core - Pull Ups

Close grip pull down WU
Close grip pull ups (bodyweight) = 8,8,12
DB Row 8, 8, 10 (70pds)
Wide grip pull downs 8, 8, 10 (120pds)
Rev EZ BB Curl 8, 8, 10 (55pds)

Pretty fast workout. Felt great at times, excellent pump and tear but also felt like I could have gone for 4 sets of the supplementals. Any reason why I should limit those to 3 sets?

Ah wait I think I see - had a miscommunication - I did 4 sets of the supp lifts above, not 4 reps.

[m.c]

Going to do these workouts the next couple times in the gym. Different than I first planned, though pretty similar.

Core Lift: Conventional BB Deadlift → 8/220 x 3 (AMRAP last)
Supplement Lift 1: BB Good Morning 3-4x8-10 →
Supplement Lift 2: Cable Pullthrough, 3-4x8-10
Supplement Lift 3: Shrugs, 3-4x8-10

Core Lift: Dips → 8/60 x 3 (AMRAP last)
Supplement Lift 1: Military Press, 3-4x8-10 →
Supplement Lift 2: Flat DB Press, 3-4x8-10 →
Supplement Lift 3: Push Downs, 3-4x8-10 →

[m.c]

Wow, AMRAP w/ deads is just sick. I literally had to sit on the floor for a minute after it. Felt great.

Core Lift: Conventional BB Deadlift → 8/220 x 3 (AMRAP last = 22

Supplement Lift 1: BB Good Morning 3-4x8-10 @ 115 = Only hit 3 sets b/c my hams were twitching and about to die.

Supplement Lift 2: Cable Pullthrough, 3-4x8-10 @ 80pds = Loved this, did it for the first time. Can see how varied it could be - I focused on my lower back and felt a great pump, like weighted back extensions, but also liked the work that my abs, hips and even arms were doing.

Supplement Lift 3: Shrugs, 3-4x8-10 @ 80. Good stuff.

[m.c]

Dips @ 50 x 8, 7, 9 = Too much weight on this obviously. Which seems weird considering my 1RM but whatever. Think I am going to run another week of my first cycle again to get my numbers right anyhow. Rough stuff!

MPress @ 35 x 8, 8, 10, 10 = Surprised at how little weight I got up but these definitely were taxing, I was pushing very hard on the last two sets to get 10.

DB Bench @ 55 x 8, 8, 8, 9 = Again these were nice and tough to get up. Maybe it's because I've been running a low rep scheme but once I get to the 6th rep on everything I definitely feel the burn.

Push Downs @ 70 x 8, 8, 8, 8

[m.c]

Went back and crunched the numbers again.

Going to start with the first microcycle again, no reason to move on till I feel like I have the numbers right, it's a great workout anyhow.

So my 1RM Maxes are

Squats - 285
Deads - 350
Dips - 85
Pullups 17.5

Which breaks down into the following -->

Cycle 1
Squats @ 170
Deads @ 210
Dips @ 50 (This seemed to high but going to stick with it).
Pullups @ 10

Cycle 2
Squats @ 200
Deads @ 245
Dips @ 60
Pullups @ 12

Cycle 3
Squats @ 230
Deads @ 280
Dips @ 70
Pullups @ 14

Cycle 4
Squats @ 260
Deads @ 315
Dips @ 70
Pullups @ 15

Supplementals I'll workout in each day's post. Heading to the gym in a bit for a squat day.

[m.c]

Back Squats -
10/135 WU x 2
8/155 WU
* w/ sets of 5 rep jump squats in between

175pds x 8, x8, AMRAP = 21

DB Lunges -
8/40pds x 4
Even w/o doing these as walking lunges they are bada-s. Especially after AMRAP, had to push super hard.

Single Leg Press - 8/150 x 4

Single Leg Calf Raises - 8/195 x 4

Felt great.

[m.c]

Close grip pull down WU
Close grip pull ups @ 10 = 8, 7, 8 (Seems like too much but per 60% of my 1RM 10pds is what's up.)

DB Row @ 75pds x 8, 8, 8, 10

Wide grip pull downs @ 120pds x 8, 8, 10, 10 (Go up next week)

Rev EZ BB Curl @ 65 x 8, 8, 10, 10

Feel like I should maybe be doing close grip pull downs instead of pull ups but whatever, going hard as possible for those reps so hopefully will see uppage in the next cycle.

[m.c]

Core Lift: Conventional BB Deadlift → 8/215 x 3 (AMRAP last = 20

Supplement Lift 1: BB Good Morning @ 95 x 8, 10, 10, 10 = After the way my hams were sore for almost a full week I lowered the weight. Going up to 105 next week.

Supplement Lift 2: Cable Pullthrough @ 80 x8, @ 90 x 8, 8, 8 = Love this.

Supplement Lift 3: Shrugs @ 80 x 10, @ 85 x 8, 10, 10

Good workout. Looking forward to getting that Dead weight up next week.

[m.c]

Dips @ 50 x 8, 7, 9 = Stuck with this even though might be a bit high.

MPress @ 35 x 9, 10, 10, 10 = Good stuff

DB Bench @ 55 x 10, 9, 10, 10

Push Downs @ 70 x 10, 10, 10, 10

[m.c]

Back Squats -
10/135 WU x 2
8/155 WU
6/185
* w/ sets of 5 rep jump squats in between

205pds x 6, x6, AMRAP = 13. Felt like I could have gotten couple more on AMRAP but didn't have anyone in the gym I trusted to give me a proper spot.

DB Lunges - 30pds x 15, 15, 15. Man these sucked. Almost puked. Good sh-t!!

Single Leg Press - 105pds x 15; 90 x 16, 16

Single Leg Calf Raises - 120pds x 16, 16, 16

Wow what a thrashing. I honestly don't know the last time I had a leg day this brutal. Awesome stuff.

[m.c]

Close grip pull down WU
Close grip pull ups @ 10 = 6, 6, AMRAP = 8

DB Row @ 50pds x 18, 18, 18 = Sick pump on this. Felt awesome to go for that many reps.

Wide grip pull downs @ 75pds x 18; 90pds x 16, 20

Rev EZ BB Curl @ 35 x 18; 45 x 15, 18

The high rep scheme is not entirely new for me as I ran a cycle of HST not that long ago. But I've still really been training w/ low rep schemes so it's definitely a physical and mental challenge.

Good fricking stuff.

[m.c]

Krav Maga class last night.

Today 2 mi run.

[m.c]

Sumo BB Deadlift →
WU
@ 245 x 6, 6, AMRAP = 16. Sick.

BB Good Morning @ 85 x 17, 17, 18.

Cable Pullthrough @ 50 x 17, 17, 16. Said it already but damn I love this movement.

Shrugs @ 60 x 19, 18, 20.

Great workout. Felt pretty thrashed.

[m.c]

Dips @ 60 x 6, 6 AMRAP = 7. Think I estimated my 1RM a bit high for this.

MPress @ 30 x 18, 17, 17 = Wow these high reps are killers. Really got to push through to get them up. Goes for the freakin rest of this workout as well. Tough stuff.

DB Bench @ 45 x 16, 16, 15

Push Downs @ 40 x 20, 20; @ 50 x 17

Huge pumps, real pain, great sh-t.

[m.c]

Back Squat
WU
225pds x 4, x4, AMRAP = 9.

DB Lunges @ 40 x 8, 8, 8, 8.

Single Leg Press @ 150 x 8, 8, 8, 8.

Single Leg Calf Raises @ 195 x 9, 8, 8, 8.

I heart AMRAP.

[m.c]

Close grip pull down WU
Close grip pull ups @ 15pds = 4, 4. AMRAP = 7

DB Row @ 75pds x 8, 9, 9, 9.

Wide grip pull downs @ 135pds x 9, 9, 9, 10 (Maybe try going up next time).

Rev EZ BB Curl @ 65 x 8, 9, 9, 9.

[m.c]

Sumo BB Deadlift →
WU
@ 280 x 4, 4, AMRAP = 11. Sickest yet. Put me out of commission for 5 f-cking minutes.

BB Good Morning @ 105 x 9, 8, 8, 9. Up to 115 next week

Cable Pullthrough @ 80 x 8, 8, 8, 10. Favorite exercise maybe ever.

Shrugs @ 80 x 10, 10, 10; @85 x 10.

[m.c]

Dips @ 60 x 4, 4, AMRAP = 9

4 x 8-10....
MPress @ 40 x etc (Not sure b/c lost my paper) but round this weight.

DB Bench @ 60

Push Downs @ 70

[m.c]

Should call this death day, or puke day. Man this workout is brutal.

Back Squat (on the Smith Machine)
WU
265pds x AMRAP = 7, 2, 2. Wow.

DB Lunges @ 30 x 15, 15, 15.

Single Leg Press @ 90 x 15, 15, 15.

Single Leg Calf Raises @ 120 x 15, 15, 15.

[m.c]

Close grip pull down WU
Close grip pull ups @ 20 AMRAP = 6, 3; @25 x 3. (20 just felt too light).

DB Row @ 50pds x 18, 18, 18.

Wide grip pull downs @ 90pds x 19; @ 105 x 16, 15.

Rev EZ BB Curl @ 45 x 16, 15, 17.

New 1RM for weighted pullups = 30. Though I think it could be 35 I am going to try at 30. I find the early 60%, 70% workouts to be tough with such high weight.

[m.c]

My new Squat 1RM is 310. Looking forward to crunching all the numbers after my last two Micro 4 workouts - Deads and Push.

[m.c]

Sumo BB Deadlift →
WU
@ 315 AMRAP = 5, 3, 3.

BB Good Morning @ 95 x 15, 15, 15.

Cable Pullthrough @ 50 x 15, 15, 15.

Shrugs @ 65 x 16, 16, 18.

Ab work.

Super intense, great workout.

New Dead 1RM = 375

[m.c]

Weighted Dips
WU
@ 75 AMRAP = 5, x 3, 3.

a. supp
MPress @ 30 x 18, 16, 17.

DB Bench @ 45 x 16, 15, 16.

Push Downs @ 50 x 17, 17, 17.

New 1RM for Dips = 85. Actually this isn't new, it stayed the same ha.

[m.c]

Core:
Back Squat
WU
205pds x 8, 8, AMRAP = 13.

Supp B:
DB Lunges @ 40 x 8, 8, 8, 8. These are still killer. Good ish.

Single Leg Press @ 150 x 8, 8, 10, 10.

Single Leg Calf Raises @ 195 x 9, 9, 9, 10.

[m.c]

New 1RMs =

Squats - 310
Deads - 375
Dips - 85
Pullups - 30

Going to run this Macro w/ a 65/75/85/95 breakdown. We'll see how it goes.

Micro 1
Squats - 205
Deads - 240
Dips - 55
Pullups - 15 (Rounding low w/ my weighted pullups, had trouble with the early Micros last time).

Micro 2
Squats - 230
Deads - 280
Dips - 60
Pullups - 20

Micro 3
Squats - 260
Deads - 320
Dips - 70
Pullups - 25

Micro 4
Squats - 295
Deads - 355
Dips - 80
Pullups - 28

Wow those weights toward the end look intimidating.

Can't f&^king wait.

[m.c]

Recalculated my Pulls and Dips after learning how to include my BW in the calculation.

Will look like this now

Micro 1
Pull @ BW
Dip @ 15

Micro 2
Pull @ BW
Dips @ 45

Micro 3
Pull @ 25
Dip @ 75

Micro 4
Pull @ 50
Dip @ 105

[m.c]

Sumo BB Deadlift →
WU
@ 285 x 8, 8 AMRAP = 14. Hells.

Supps (b)
BB Good Morning @ 115 x 8, 9, 8, 9.

Cable Pullthrough @ 80 x 9, 9, 9, 10.

Shrugs @ 85 x 9, 9, 9, 9.

Ab work.